Running is perhaps one of the most effective ways to lose weight, but that doesn't mean it's a magic bullet. In fact, you may gain a few pounds early on as you lose fat but add muscle, which is denser and heavier than fat. But if you're consistent with your running and stick to a healthy diet, you'll literally run off some excess pounds.
Here are some of the most successful strategies for runners who want to lose weight:
1. Don't Skip Meals
2. Run Several Times a Week
Individuals who successfully loss weight and keep it off burn about 2,800 calories a week through planned exercise, according to statistics from the National WeightControl Registry. Assuming an average of 100 calories per mile, that's about 28 miles, so make that your goal if running is your only form of exercise. Don't worry about your pace or the intensity of your run -- just getting the miles in will burn the calories.
3. Be Patient
5. Spread Out Your Calories
6. Fill your plate with non-starchy veggies.
Aim to have some vegetables – tomatoes, carrots, zucchini, spinach and other greens, for example – with every meal. They're full of fiber, so you'll feel satisfied and less tempted to overeat or reach for a calorie-laden dessert.
7. Track Your Foods
Write down everything you eat and drink for at least a few days. You may be shocked at how many calories you're taking in, but it will help you identify areas for improvement. You can track your foods in your training journal, so you can also see what kind of effect certain foods have on your performance.